How to Compare Sodium On Nutrition Labels: A Clearer Way to Compare Your Options

When shopping for groceries, you might notice sodium levels on food labels. The Nutrition Facts label provides key details about sodium content per serving and total per package.

Quick Answer

To compare sodium on nutrition labels, check the sodium amount per serving and the number of servings per container. Multiply the per-serving sodium by servings per container to get total sodium.

Sodium on the Label: What to Look For

Find Sodium, measured in milligrams (mg), and check the column heading. A per-serving column gives the amount for one label serving; some products also show a whole-package column.

Check the serving size and servings per container first. If a package contains two servings, the whole package has twice the per-serving sodium. A separate whole-package column already includes both servings.

At the top of the label, identify the serving amount and the number of servings in the package. Keep those two quantities separate when doing the sodium calculation.

Sodium is listed in milligrams (mg) per serving on the Nutrition Facts label.
The serving size and servings per container are at the top of the label and must be checked first.

Why Sodium Comparisons Can Be Tricky

A bottle containing two servings supplies twice the per-serving sodium when you drink it all; a one-serving bottle supplies one serving.

The percent Daily Value (%DV) section on the label can help gauge how much sodium you're consuming relative to your daily needs.

You can use the label to support your personal dietary needs – look for foods that contain more of the nutrients you want to get more of and less of the nutrients you may want.

%DV can compare products when the serving basis is equivalent; it is a general reference, not a personal target.
How to Use the Nutrition Facts Label: The following label-reading skills are intended to make it easier for you to use the Nutrition Facts labels to make quick, informed food decisions to help you choose.

A Simple Method for Accurate Sodium Comparisons

To compare sodium across products, follow these steps: First, identify the serving size and servings per container. Then, find the sodium per serving in milligrams. Multiply this by the number of servings per container to get total sodium.

Use the serving information and Sodium row from the same product and the same column. A number from a different package size or column may describe a different amount of food.

Write down the serving amount beside the sodium figure before comparing products. If their serving amounts differ, convert to an equivalent amount first.

Identify serving size and servings per container on the label's top section.
Check the printed column headings directly; this guide does not provide a color-coded label diagram.

How to Use This Method in Practice

When comparing sodium in products, start by checking the serving size and servings per container.

Read Sodium and Added Sugars as separate entries. Do not use the added-sugars figure to calculate sodium: take the sodium amount in milligrams from its own row and scale it to the portion being compared.

The nutrition information listed on the Nutrition Facts label is usually based on one serving of the food; however, some containers may also have information displayed per package.

Check serving size and servings per container before comparing sodium.
Added sugars do not directly affect sodium calculations but may influence overall nutrition.

FAQ

Why does the Nutrition Facts label show sodium in milligrams?

The label lists sodium in milligrams (mg) to provide a precise measurement.

How do I know if a label shows sodium per serving or total package?

Read the column heading to see whether sodium is shown per serving or per package. If only a per-serving figure is provided, multiply it by servings per container for the whole-package amount.

Can I compare sodium across products without knowing the servings per container?

For an equal-portion comparison, use sodium per serving and the serving amount. Servings per container is needed when calculating the whole package.